It’s that time of year in South Florida — cooler mornings, packed social calendars and, unfortunately, the usual wave of sniffles and seasonal bugs. With the right foods, you can strengthen your immune system and help your body fight infection.
“Food is a tool that can empower our health,” says Adita Lang, a health coach who practices in Wellington, Fla. “Yet the wrong foods can tear our health apart.”
Here are a few key nutrition tips to help you stay healthy this winter — one bite (and sip) at a time.
Hydrate Wisely
Water flushes out toxins, supports the immune system and keeps energy levels up. Not drinking enough can contribute to swelling and irritation in the body. “Inflammation leaves the body more susceptible to colds and disease,” Lang says. Even though it’s not as hot outside now as it is in the summer, it’s still important to keep track of how much you drink. The Academy of Nutrition and Dietetics recommends nine cups of water daily for women and 13 for men.
A warm mug of tea can also help. It’s comforting, hydrating and may offer added support to your immune system. Choose low-caffeine varieties and skip the added sugar — you want to be hydrated, not jittery.
Boost Immunity
We absorb only a fraction of the nutrients from supplements but nearly all of them from food, making whole ingredients the best source of vitamins. Citrus fruits like oranges, lemons and grapefruits are rich in vitamin C, which supports immunity. Foods high in zinc — such as beans, lentils, chickpeas, pumpkin seeds and eggs — also help your body defend itself from viruses.
Don’t Forget Vitamin D
Known as the essential “sunshine vitamin,” vitamin D supports immune function and may help reduce the risk of respiratory infections. Even in South Florida, low levels are common — especially if you spend most of your day indoors. Salmon, trout, egg yolks, tuna and sardines are all good sources. If you think your levels might be low, talk to your doctor about getting a blood test and whether you might need a supplement.
Feed Your Gut
Your immune system is closely linked to your gut health. “Think of your gut as a switchboard operator, the one that directs the traffic of nutrients and hormones,” Lang says. “If your gut bacteria aren’t strong enough, they become challenged when helping combat or even prevent a cold.”
Strengthen your gut microbiome with fermented foods like kefir, sauerkraut and yogurt, along with prebiotic-rich foods such as barley, whole oats and onions. Fruits, vegetables and whole grains packed with fiber also help increase immunity.